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Monday, May 11, 2020

10
May

Monday, May 11, 2020

VOD

Lord, you are like a shield that keeps me safe. You bring me honor. You help me win the battle. I call out to the Lord. He answers me from his holy mountain.

Psalm 3: 3-4

At-Home WOD

CEILING FAN

AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders

MODIFICATIONS
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
• 20 Odd Object Ground to Overhead
• 20 Slamballs
• 20 Box Jumps

SINGLE DUMBBELL OVERHEAD REVERSE LUNGES
• 20 Jumping Lunges
• 20 Odd Object Reverse Lunges
• 20 Bodyweight Reverse Lunges

DOUBLE UNDERS
• Reduce Reps
• 60 Single Unders (1.5x)
• 45 Seconds of Double Under Practice
• 20 Over-and-Back Dumbbell Hops
• 40 Line Hops
• 40 Double Taps

AFTER PARTY

Body Armor

AMRAP 5:
Single Arm Dumbbell Strict Presses

On the Minute (Starting at 0:00):
6 Hand Release Push-ups